Portion control - FOX 35 News Orlando

Portion control

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By Tara Gidus, MS, RD, CSSD, LD/N

If you were to change something about how you eat, what would it be?  Our Diet Diva Tara Gidus says that focusing on just thing can make the most impact on your weight and energy levels. 

The number one thing to change in your diet:  Portion size!  Even though we all could probably make better choices, the biggest problem leading to the overweight and obesity rates as well as lack of energy comes from simply too much.  Even if you're eating the "right things" you could be eating more than you need which can contribute to gaining weight and zapping your energy.

Tips for portion control:

1.  Reduce the size of your plate.  The average plate size has increased 36% since the 1960s in America.  Eat from the salad plate and put the large platters (dinner plates) away.  The same amount of food on a smaller plate will make the plate appear full and appearances are everything.  Your eyes will see a full plate and you'll be more satisfied with less.

2.  Take advantage of individually portioned out foods.  Your waistline will thank you when you start using smaller portions and it's much easier when you get things that are individually wrapped and there is an end to the portion instead of dipping in for more and more.

 3.  When eating out, ask for a To-Go box right away when your food is put down in front of you.  Even if you don't plan on taking it home, take half the meal and put it in the box so it is "out of sight and out of mind."  Portions are restaurants are one of the biggest offenders.  Stay away from the bread basket if you have other starches coming on your plate, and budget for alcohol, appetizers, and dessert.  Either skip it or eat less of your main meal to make room for it.

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